Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	20.7% 27g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	26% 18.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25% 14g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	66.5% 60mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	15% 150mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	82.7% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	34.6% 2.77mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	37% 0.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.8% 222mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 411g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Sprouted Mung Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Sprouted Mung Beans:

• 1 pound of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 1.5 times more Vitamin B6, 3 times more Vitamin C, 13.2 times more Vitamin E and 2.7 times more Vitamin K than Sprouted Mung Beans.
• While 1 lb of Raw Sprouted Mung Beans contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sprouted Mung Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Sprouted Mung Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Sprouted Mung Beans:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Calcium than Sprouted Mung Beans.
• While 1 lb of Raw Sprouted Mung Beans contains 4.8 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sprouted Mung Beans contain similar levels of Manganese, Phosphorus, Potassium and Water per one pound.
• 1 pound of Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Sprouted Mung Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.6 times more Omega 3 and 1.7 times more Fiber than Sprouted Mung Beans.
• While 1 lb of Raw Sprouted Mung Beans contains 2.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sprouted Mung Beans offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of Sprouted Mung Beans provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Sprouted Mung Beans provide inadequate amounts of Energy and Omega 6 in one pound.